S/S/S:

Clean Deadlift

5×5

Compare to 9Dec

Video courtesy of Catalyst Athletics.  Again, god form, but with all the work done over the last few weeks, should see more weight come up from what you did on 9Dec.

WOD:

15 Min – Every Minute On the Minute:

Min 1,4, 7, 10, 13 – 10 Toes to Bar

Min 2, 5, 8, 11, 14 – 10 Alternating Pistols

Min 3, 6, 9, 12, 15 – 10 Russian KB Swings (70/53)

If you aren’t able to finish a given minute’s reps, at the end of the minute, just go to the next movement. Today is a technique day. Want quality reps over quantity.  That said, goal is still to get all reps in.  If you feel you can;t get all reps in RX, look over scale options.

Scaling Options:

T2B – K2E or lying T2B

Pistols – w/band

Russian KBS – 53/35

X-tra:

4 Rounds:
30 second Hollow Rock
30 second rest

S/S/S:

Goat day: 15 min working one of these…

HSPU’s
Chest to Bar Pullup’s
Toes to Bar
Muscle Up’s
Pistols

Focus on movement perfection, not reps.  Make technique your friend and take one of these that is a goat to a movement in your wheelhouse.

WOD:

1 Mile Run

5 min rest

2K Row

Score = combined times.

X-tra:

Accumulate 3 minutes in an L-Sit (from boxes or plates)

on a box…

pic courtesy of CrossFit Omaha.  Or use plates

S/S/S:

pic courtesy of CrossFit Kinnick

Back Squat

5X5

Compare to 7Dec

It’s Re-Test Week!  If you’ve been hitting the progressions each week, you should see a nice jump from the 5X5 weight you used on 7Dec to now.  But don;t let form be sacrificed for heavier weight.  Be ambitious, but safe and smart.

WOD:

For time:

25 Box Jumps (24/20)

50 Push Ups

75 Butterfly Sit Ups

100 Double Unders

75 Butterfly Sit Ups

50 Push Ups

25 Box Jumps (24/20)

Scaling Options:

BJ – 20/16

Push ups – off of a bench

BF sit ups – feet anchored

DUs – 2:1 SU ratio w/10 min of DU practice AFTER WOD

X-tra:

3 rounds Not For Time:

60 ‘ One Arm KB OH Walking Lunge (30 ‘ each arm)

10 (per arm) KB Bent Over Rows

Go as heavy as possible on both

S/S/S:

Strict Press

10,9,8,7,6

Increase weight ea set

WOD:

12 Min EMOM

5 Pull ups

10 Jumping Air Squats to 6″ target above reach

Pull ups can be any variation. Strict, kipping, butterfly. On the jumps squats, make sure you get crease of the hip below the knee at the bottom

Scaling Options:

Pull Ups – Ring Rows

X-tra:

Good Mornings – 5 x 6, build each set, rest 90 seconds

GHDs – 5 x 20, rest 90 seconds

Mobility Work:

15 Min mobility on anything aching

WOD:

5 Min AMRAP of ascending ladder of:

3 Wall balls, 20/14

3 Burpees

6 Wall balls, 20/14

6 Burpees

9 Wall balls, 20/14

9 Burpees

and so on for 5 minutes.

Rest 3 Min. Then….

Timed 400M

Scaling Options:

WB – 14/12

Run – 500M row

X-tra:

Single Arm DB Rows – 4 x 10-12 reps each arm, heavy, rest 60 seconds

Barbell Curls – 4 x 10-12 reps, build each set, rest 60 seconds

S/S/S:

Power Clean(Touch & Go on PC)

5×5 + 1 Jerk

WOD:

For Time:

9 Strict Pull ups

9 DB Shoulder to Overhead,50/30

6 Pistols (per leg)

7 Strict Pull ups

7 DB Shoulder to Overhead,50/30

4 Pistols (per leg)

5 Strict Pull ups

5 DB Shoulder to Overhead,50/30

2 Pistols (per leg)

Scaling Options:

Strict Pull Up – banded strict pull up

DB S2OH – as needed

Pistol – using band in rig*

Try to use as small a band as possible.  Set J-hooks to hip height and stretch band between

X-tra:

Dumbell Step ups to a box (24/20)

3 x 10 each leg

Build each set

Rest 60 seconds between sets

S/S/S:

Clean Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Catalyst Athletics.  Make sure you are maintaining a clean set up vs a traditional Deadlift set up.  Hips are set lower at the bottom.  Higher reps means focus on form.

WOD:

4 Rounds:

Row 30 calories

15 Kettlebell Swings, 70/53

Scaling Options:

KB swing – 53/35

X-tra:

AirDyne Intervals

5 rounds for max cals:

Bike 1 minute

Rest 2 minutes

S/S/S:

Power Snatch (Touch & Go on PS)

5X5 + 1 OHS

So, each set is 5 Touch & Go Power Snatches, and at the top of the 5th Power Snatch, perform one Overhead Squat.

WOD:

CrossFit Open WOD 14.1

10 Min AMRAP:

30 Double Unders

15 Power Snatches (75/55)

As we start getting closer to the 2016 CrossFit Open, we’ll be revisiting past Open WODs to prep up.

Video courtesy of the CrossFit Open.

Scaling Options:

DUs – 2:1 Su w/10 min Du practice after WOD

Power Snatches – 50% of what was used in S/S/S

X-tra:

Tabata Sit ups

10 Min Overhead mobility

From all of us at JSCF to all of you, Happy New Year!

S/S/S:

Back Squats

10,9,8,7,6

Increase weight ea set

WOD:

3 Min Max Effort Row (cals)

1 min break then…

15 Min AMRAP:

30 Double unders

10 Goblet Squats (70/53)

3 shuttle runs (down and back=1) length of white box

On the goblet squats, it is perfectly acceptable to bear hug your weight, just keep your elbows close to the body as possible.

Scaling Options:

DUs – 2:1 Single Under ratio with 10 min of DU practice AFTER WOD

Goblet Squats – 55/35

X-tra:

50 Reverse Hypers

50 GHD Sit ups